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Baowolf mentor group is [ Closed ] (Page 7)
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 2012-04-12 7:22 AM in reply to: #4125464 |
Expert  1608    Grapevine, Texas |  Subject: RE: Baowolf mentor group is [ Closed ]Quasi, sounds like a very sensible approach, and more importantly, it's working for you! Boy is it working! Ceril, sorry about your shoulder issues. If it was me, I'd definitely go to a sports doc, or possibly even a sports chiropractor. In my experience they tend to help you work towards staying as active as you can during whatever process is needed to bring healing. Stomach is much better. Eating normal foods, and got in a run in yesterday....a little slow and shaky, but held together. Weight is back up 1.5 ish lbs, which I'm glad to see (never thought I'd say that). Since it's final taper week, I really only missed one run. If this had to happen, I guess the timing was good. Now I can focus on obsessing about the weather on race day Steve, you are so right on the taper aches and pains. My taper has been 3 weeks, and the first 1.5 or so I definitely felt that. Really any week I back off after building up a bit, I feel that way. What is supposed to be an "easy" week feels harder than the hard weeks. |
. | 2012-04-12 8:29 AM in reply to: #4145048 |
Regular 169 Minnesota | Subject: RE: Baowolf mentor group is [ Closed ] CKslowpoke - 2012-04-12 5:52 AM Well, I lied - shoulder still killing me, not sure when I should decide to go see a doc. When you have a specific injury, do you go to a kind of sports doc? My family doc is very generalized and I doubt she'd really know what to do for me. Ceril--I would go to some sort of sports doc. My family doc refers me to a PT when I need it. A PT or chiro can assess your injury and why you got injured (if it isn't sth obvious) provide treatment and give you exercises to stretch and strengthen. Mine is a muscular imbalance, so while I'm doing recovery on the hip flexor, I can work on strengthening the weak glut that is at fault. I got some laser therapy, stretches to do, and strengthening exercises. |
| 2012-04-12 8:32 AM in reply to: #4144929 |
Pro 5761 Bartlett, TN | Subject: RE: Baowolf mentor group is [ Closed ] Baowolf - 2012-04-11 11:36 PM You can count your steps to look like 90 right foot strikes minute (same turnover as on the bike). Some taller folks don't turn over that fast. What you dont want is to have your foot hit out in front of your body. It should hit the ground roughly under you.
This is one thing I work on all winter was trying to get my run to a 90 cadence. I really had to change it up, but I found that at 90 (actually 88) I can run faster and not get as tired, which was wierd I thought. I also seem to not get as tired in the legs after a run if that makes sense. |
| 2012-04-12 8:34 AM in reply to: #4144579 |
Regular 169 Minnesota | Subject: RE: Baowolf mentor group is [ Closed ] Baowolf - 2012-04-11 7:22 PM For those who haven't done a taper for a HIM or IM, it comes with aches and pains as your muscles repair. The first go round you will be all freeking out that your body is falling apart and that you will never be able to do the race... its normal it paces race day will be fine. Many thanks for this bit of info. I did not know that but glad I have this information in advance so I do not panic (too much). |
| 2012-04-12 9:26 AM in reply to: #4144683 |
Member 12 Birmingham | Subject: RE: Baowolf mentor group is [ Closed ] I have a questions. What is the difference/benefit between BRICKS and simply doing two/three sports in one day. If wake up at 6am do a 2000 yrd swim workout , then go to work and about 11:30 I go for a 3 mile run, then 8-10 mile bike at 4:30pm . Does that do me any good? How is that different from a BRICK where I do it back to back. More importantly how long should/could I wait before I lose the benefit of a BRICK workout and start gaining other benefits. I have 4 kids and a busy schedule so my week need to be flexible. I like the log on here because I can move stuff around but what RULES should I pay attention to when it come to training. Beowolk already talked about BRICK and keeping them simple, I got that. Just want to know what else is out there.
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| 2012-04-12 9:26 AM in reply to: #4145302 |
Extreme Veteran 633 Hollister, CA | Subject: RE: Baowolf mentor group is [ Closed ] ewengler - 2012-04-12 6:34 AM X2! Im weeks away from my taper but this is good to know! Baowolf - 2012-04-11 7:22 PM For those who haven't done a taper for a HIM or IM, it comes with aches and pains as your muscles repair. The first go round you will be all freeking out that your body is falling apart and that you will never be able to do the race... its normal it paces race day will be fine. Many thanks for this bit of info. I did not know that but glad I have this information in advance so I do not panic (too much). |
| 2012-04-12 9:58 AM in reply to: #4144539 |
Extreme Veteran 633 Hollister, CA | Subject: RE: Baowolf mentor group is [ Closed ] Baowolf - 2012-04-11 4:58 PM YEs this helps a bit. Thanks Steve. I also re-reaad a few articles re: rpe's and rt. All good to know. Will continue to work on it and consider a HR monitor. K string of posts here trying to catch up. Ev3110.. Percieved effort. If you have a heart rate monitor.. you can set up your HR zones by doing a time trial on run and bike. This looks like 10 min warmup then 30 min at fastest all out sustainable effort lap your monitor and keep track of the last 20 minutes. Same test on bike or run, but you probably have different heart rates. You then set up your zones on that. RPE is similar. For running think of rpe as long sustainable pace where you can hold a conversation with the person next to you ( can hold this for 10 miles or whatever). For my my breathing is right foot left foot is a breath in right foot left foot is a breath out. Then up the intensity now I am having a conversation in 3 to 4 word utterences. For me we are at breath in for left foot striek right out left foot. Next is around 5k race pace, no real talking breathing is in one right foot out left foot. Then we have max run rate for 1 mile to a half mile, and after that sustainable for maybe 30 seconds to max of 60 seconds. On the bike breathing rate is similar. I can cruize at around 19 to 19.5 mph on the trainer, at least for the first hour ... 20 to 20.5 is up a notch as is 20.5 to 21, I was able to hold 21.4 for 30 min recnetly but it was with much wailing and gnashing of teeth, I can hold 22 mph for maybe a minute 22.5 23 for 30 seconds, 23-4 more ilke 10 seconds and I can hit 28-30 mph for a 2-5 seconds. You dont have to think about it too much you have easy breathing, faster breathing, pretty much as fast as you are going to get breathing and then anarobic burning more than you can breath in and it won't last long. I hears someone say that roughly 100 percent of your effort goes into increased run speed, 60 percent of your effort actually traslates into increased bike speed and 10-20 percent of your increased effort goes to increased swim speed. So for swim it is really form + effort, other wise you are just pushing water in lots of directins more and moving ahead at the same pace (thats me). I saw a guy swiming verry hard, hitting the ceiling up there 30 or 40 feet with the water from his thrashing kicking, but he was not moving forward very fast. If that doesn't help at all let me know I'll give it another shot.  |
| 2012-04-12 10:58 AM in reply to: #4145302 |
Master 3195 Just South of Boston | Subject: RE: Baowolf mentor group is [ Closed ] ewengler - 2012-04-12 9:34 AM Baowolf - 2012-04-11 7:22 PM For those who haven't done a taper for a HIM or IM, it comes with aches and pains as your muscles repair. The first go round you will be all freeking out that your body is falling apart and that you will never be able to do the race... its normal it paces race day will be fine. Many thanks for this bit of info. I did not know that but glad I have this information in advance so I do not panic (too much). Same here! Will be doing my first real 'taper' in about 6-7 weeks. |
| 2012-04-12 11:28 AM in reply to: #4125464 |
Elite 5316 Alturas, California | Subject: RE: Baowolf mentor group is [ Closed ] Bricks are not supper important. The are more important 8 weeks out than farther away. They help you to know how to handle how your leggs will feel after you get off the bike. You can't get that feeling if you wait an hour or 30 minutes. Your leggs can feel really dead off the bike and you need to know to not freak out and just go with it until it normalizes in 1-2 miles. Also pacing with odd feeling legs is tricky as you have little feedback. You may need to really suck it up to get up to pace or really slow it down so you dont go boom. On my last IM my first mile was like 7:20... um too fast, slow it down. I spent the first 7 miles trying to slow it down and the next 19 trying to speed it back up 8). |
| 2012-04-12 12:18 PM in reply to: #4125464 |
Veteran 421 Los Angeles | Subject: RE: Baowolf mentor group is [ Closed ] Amazing info Steve! Your description of running was spot on. 2 years ago I switched to a mid foot strike and now wear Newton running shoes. It has changed my life. I run much more efficient and actually broke all my running records last year! I am going to use that description for my running friends that are currently changing to a more natural running stride! You are a wealth of knowledge and I couldn't have picked a better mentor group! |
| 2012-04-12 12:49 PM in reply to: #4125464 |
Veteran 421 Los Angeles | Subject: RE: Baowolf mentor group is [ Closed ] Did a nice 4 miler this morn, splits were: 8:30, 8:00, 7:30, 7:00 on the treadmill... |
| 2012-04-12 3:23 PM in reply to: #4125464 |
Elite 5316 Alturas, California | Subject: RE: Baowolf mentor group is [ Closed ] Solid Mitch! |
| 2012-04-12 3:28 PM in reply to: #4125464 |
Veteran 333 Murrieta Calif. | Subject: RE: Baowolf mentor group is [ Closed ] 1 mile swim then 30 mile bike! |
| 2012-04-12 4:11 PM in reply to: #4125464 |
Expert 1187 Ontario | Subject: RE: Baowolf mentor group is [ Closed ] 2 mile run, it's not much but it's something. |
| 2012-04-12 4:31 PM in reply to: #4125464 |
| New user 306 Norwalk, Ohio | Subject: RE: Baowolf mentor group is [ Closed ] 4 mile run, 600 swim, and weight training (spread out over day, I'm on vacation) |
| 2012-04-12 7:40 PM in reply to: #4125464 |
Master 3195 Just South of Boston | Subject: RE: Baowolf mentor group is [ Closed ] Sick yest & today. Been inactive since yesterday AM masters swim session. Hoping to get back at tomorrow w/ a swim & a run. |
| 2012-04-12 8:13 PM in reply to: #4125464 |
| Member 262 Blairstown, NJ | Subject: RE: Baowolf mentor group is [ Closed ] Cathy, I am with you. 2 mile run today. |
| 2012-04-12 8:23 PM in reply to: #4125464 |
| New user 306 Norwalk, Ohio | Subject: RE: Baowolf mentor group is [ Closed ] The good news is I got my new Xterra wetsuit today. The bad news is that it was real obvious that even though I've lost 65 pounds, I have a few more to go. If anyone is interested, I got the $600 suit for $240 with a discount code. I researched the company a little, and the look solid. The code was on a different forum, if anyone is interested, I will hunt it down. They also have a $400 suit that you can get for $160, I think. This discount may be bigger than what you can get it from BT, but I'm not sure. The suit was shipped free, and they have a 30 day refund/exchange policy, and you only have to pay return shipping. The online sizing guide seemed to work for me, as well. |
| 2012-04-12 8:46 PM in reply to: #4147097 |
Regular 169 Minnesota | Subject: RE: Baowolf mentor group is [ Closed ] cathyd - 2012-04-12 4:11 PM 2 mile run, it's not much but it's something. It is totally something! Good job Cathy! |
| 2012-04-12 8:47 PM in reply to: #4147447 |
Extreme Veteran 633 Hollister, CA | Subject: RE: Baowolf mentor group is [ Closed ] quasimodo63 - 2012-04-12 6:23 PM The good news is I got my new Xterra wetsuit today. The bad news is that it was real obvious that even though I've lost 65 pounds, I have a few more to go. If anyone is interested, I got the $600 suit for $240 with a discount code. I researched the company a little, and the look solid. The code was on a different forum, if anyone is interested, I will hunt it down. They also have a $400 suit that you can get for $160, I think. This discount may be bigger than what you can get it from BT, but I'm not sure. The suit was shipped free, and they have a 30 day refund/exchange policy, and you only have to pay return shipping. The online sizing guide seemed to work for me, as well. Nice! I bought mine through xterra too. Mine is just the basic, but happy with my $99 purchase. I too used the BT discount code. Now, whens your first OWS to try her out? |
| 2012-04-12 8:47 PM in reply to: #4146951 |
Regular 169 Minnesota | Subject: RE: Baowolf mentor group is [ Closed ] |
| 2012-04-12 9:02 PM in reply to: #4147470 |
Veteran 421 Los Angeles | Subject: RE: Baowolf mentor group is [ Closed ] ewengler - 2012-04-12 6:46 PM cathyd - 2012-04-12 4:11 PM 2 mile run, it's not much but it's something. It is totally something! Good job Cathy!I agree! |
| 2012-04-12 9:04 PM in reply to: #4125464 |
| New user 306 Norwalk, Ohio | Subject: RE: Baowolf mentor group is [ Closed ] My Dad's farm has a 20 acre spring fed lake that used to be a quarry. I'm thinking as soon as it gets above 60, I'll give the wetsuit a trie |
| 2012-04-13 8:36 AM in reply to: #4125464 |
Expert 1187 Ontario | Subject: RE: Baowolf mentor group is [ Closed ] Feeling a little bit of hip soreness/leg tingling this morning so going to skip running today and get on the bike later (when it warms up a bit) instead. |
| 2012-04-13 8:56 AM in reply to: #4125464 |
Master 3195 Just South of Boston | Subject: RE: Baowolf mentor group is [ Closed ] Decided to HTFU this AM, and despite not feeling my best, went for a swim this AM, and I'm glad I did. Had a GREAT swim, and felt as good in the water as I have in a while. Now a nice 6-7 mile run tonight to finish the day
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